07.23.2016 WOD

A. Mobility

B. Warm-up
50-40-30
Double-unders
Russian twist

C. WOD

200m Run
20 Step-over box with dumbbell (50/30)
10 Strict Pull-ups (5 muscle-ups)
400m Run
40 Dumbbell Snatch (50/30)
10 Strict Pull-ups (5 mu)
600m Run
60 Overhead Dumbbell Lunge
10 Strict Pull-ups (5 mu)
800m Run
80 Lateral Jump over dumbbell
10 Strict Pull-ups (5 mu)
For time

30 min cap